Workout of the Day
Fitness
A. Every 2 minutes, for 32 minutes (4 sets) of:
Station 1 – Back Squat x 6-8 reps @ 32X1
Station 2 – Strict Pull-Ups x 8-12 reps @ 2110
Station 3 – Alternating Lateral Lunges x 20 reps
Station 4 – L-Seated Dumbbell Press x 10-12 reps @ 2111
B. Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots
 
Performance
A. Take 20 minutes to build to a 3-RM Back Squat
Note best successful 3-RM.
B. For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
C. Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/14 lbs)